High Protein Creamy Garlic Chicken Meal Prep – Simple, Satisfying, and Ready for the Week

This is the kind of meal prep that makes weekday eating easy. Tender chicken in a creamy garlic sauce, balanced with veggies and a smart carb, packs serious protein without feeling heavy. It tastes like comfort food, but it’s simple enough to cook on a weeknight.

You get a sauce that clings to the chicken and reheats well. Make a batch on Sunday and you’ll have four days of calm, delicious meals ready to go.

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High Protein Creamy Garlic Chicken Meal Prep - Simple, Satisfying, and Ready for the Week

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• For the chicken and sauce:
• 2 pounds boneless, skinless chicken breasts (or chicken thighs), trimmed
• 1 teaspoon kosher salt, plus more to taste
• 1/2 teaspoon black pepper
• 1 teaspoon paprika (smoked or sweet)
• 1 tablespoon olive oil
• 1 tablespoon butter
• 6 cloves garlic, minced (about 2 tablespoons)
• 1 small onion or 2 shallots, finely chopped
• 1 cup low-sodium chicken broth
• 1/2 cup plain Greek yogurt (2% or 5%) or light cream
• 1/3 cup finely grated Parmesan
• 1 teaspoon Dijon mustard
• 1 teaspoon cornstarch (optional, for thicker sauce)
• 1/4 cup chopped fresh parsley or chives
• Juice of 1/2 lemon
• For sides (choose one carb + one veggie):
• 2 cups cooked brown rice, quinoa, or whole wheat pasta
• 12 ounces broccoli florets, green beans, or asparagus
• 1 tablespoon olive oil, salt, and pepper for roasting/steaming

Method

 

1. Prep the chicken. Pat the chicken dry. Slice larger breasts into cutlets for even cooking. Season all sides with salt, pepper, and paprika.
2. Sear for flavor. Heat olive oil and butter in a large skillet over medium-high. Add chicken in a single layer. Sear 3–4 minutes per side until golden. Remove to a plate. It’s okay if it’s not fully cooked; it will finish in the sauce.
3. Build the aromatics. Lower to medium. Add onion and a pinch of salt. Cook 3–4 minutes until soft. Stir in garlic and cook 30–60 seconds until fragrant. Don’t let it brown.
4. Deglaze and simmer. Pour in chicken broth, scraping up browned bits. Stir in Dijon. Return chicken and any juices to the pan. Simmer gently 5–7 minutes until the chicken is cooked through (internal temp 165°F/74°C).
5. Make it creamy. Turn heat to low. In a bowl, whisk Greek yogurt with a few tablespoons of hot broth from the pan to temper it. Stir the tempered yogurt into the skillet along with Parmesan. If you prefer a thicker sauce, whisk cornstarch with a splash of water and stir in. Simmer on low 1–2 minutes until smooth.
6. Finish and brighten. Stir in lemon juice and herbs. Taste and adjust salt and pepper. The sauce should be creamy, garlicky, and slightly tangy.
7. Cook the sides. While the chicken simmers, steam or roast your veggie of choice. For roasting: toss with olive oil, salt, and pepper, then roast at 425°F (220°C) for 12–15 minutes. Cook your carb as directed on the package if you haven’t already.
8. Slice and portion. Let the chicken rest a few minutes, then slice. Divide carb, veggies, and chicken among 4–5 airtight meal prep containers. Spoon extra sauce over the chicken.

What Makes This Special

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This meal prep is all about flavor and practicality. The sauce is smooth and garlicky without being overpowering, and it’s built with a few pantry staples.

The chicken stays juicy thanks to a quick sear and a gentle simmer in the sauce. You can pair it with rice, quinoa, or roasted potatoes, plus a simple veggie, for a complete plate. It’s easy to scale, easy to reheat, and easy to enjoy.

Ingredients

• For the chicken and sauce:
• 2 pounds boneless, skinless chicken breasts (or chicken thighs), trimmed
• 1 teaspoon kosher salt, plus more to taste
• 1/2 teaspoon black pepper
• 1 teaspoon paprika (smoked or sweet)
• 1 tablespoon olive oil
• 1 tablespoon butter
• 6 cloves garlic, minced (about 2 tablespoons)
• 1 small onion or 2 shallots, finely chopped
• 1 cup low-sodium chicken broth
• 1/2 cup plain Greek yogurt (2% or 5%) or light cream
• 1/3 cup finely grated Parmesan
• 1 teaspoon Dijon mustard
• 1 teaspoon cornstarch (optional, for thicker sauce)
• 1/4 cup chopped fresh parsley or chives
• Juice of 1/2 lemon

• For sides (choose one carb + one veggie):
• 2 cups cooked brown rice, quinoa, or whole wheat pasta
• 12 ounces broccoli florets, green beans, or asparagus
• 1 tablespoon olive oil, salt, and pepper for roasting/steaming

How to Make It

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1. Prep the chicken. Pat the chicken dry.

   Slice larger breasts into cutlets for even cooking. Season all sides with salt, pepper, and paprika.

2. Sear for flavor. Heat olive oil and butter in a large skillet over medium-high. Add chicken in a single layer.

   Sear 3–4 minutes per side until golden. Remove to a plate. It’s okay if it’s not fully cooked; it will finish in the sauce.

3. Build the aromatics. Lower to medium.

   Add onion and a pinch of salt. Cook 3–4 minutes until soft. Stir in garlic and cook 30–60 seconds until fragrant.

   Don’t let it brown.

4. Deglaze and simmer. Pour in chicken broth, scraping up browned bits. Stir in Dijon. Return chicken and any juices to the pan.

   Simmer gently 5–7 minutes until the chicken is cooked through (internal temp 165°F/74°C).

5. Make it creamy. Turn heat to low. In a bowl, whisk Greek yogurt with a few tablespoons of hot broth from the pan to temper it. Stir the tempered yogurt into the skillet along with Parmesan.

   If you prefer a thicker sauce, whisk cornstarch with a splash of water and stir in. Simmer on low 1–2 minutes until smooth.

6. Finish and brighten. Stir in lemon juice and herbs. Taste and adjust salt and pepper.

   The sauce should be creamy, garlicky, and slightly tangy.

7. Cook the sides. While the chicken simmers, steam or roast your veggie of choice. For roasting: toss with olive oil, salt, and pepper, then roast at 425°F (220°C) for 12–15 minutes. Cook your carb as directed on the package if you haven’t already.
8. Slice and portion. Let the chicken rest a few minutes, then slice.

   Divide carb, veggies, and chicken among 4–5 airtight meal prep containers. Spoon extra sauce over the chicken.

Keeping It Fresh

Let everything cool slightly before sealing the containers—about 15–20 minutes. This prevents condensation and soggy sides.

Store in the fridge for up to 4 days. For longer storage, freeze portions without the yogurt added, then stir in a spoon of yogurt or a splash of cream after reheating.

Reheat gently in the microwave at 50–70% power, stirring halfway, until hot. If the sauce tightens up, add a tablespoon of water or broth and stir.

Keep veggies and chicken on separate sides of the container so the sauce doesn’t drown the greens.

Why This is Good for You

• High protein: Chicken breast and Greek yogurt boost protein without piling on calories. Each serving can land in the 35–45 gram range, depending on portion size.
• Balanced plate: Pair with a whole grain and a green veggie for a steady energy release and fiber.
• Smarter creaminess: Greek yogurt adds creaminess and probiotics with less saturated fat than heavy cream. Parmesan brings big flavor, so you don’t need much.
• Meal prep friendly: The sauce keeps the chicken moist, which helps avoid dry leftovers.

Common Mistakes to Avoid

• Overcooking the chicken. Pull it off the heat as soon as it hits 165°F.

  If you don’t have a thermometer, slice to check for clear juices and no pink.

• Boiling the yogurt. High heat can cause yogurt to split. Temper it, then keep the sauce on low.
• Skipping the sear. Browning adds flavor and improves texture. A quick sear makes a big difference.
• Using too much garlic raw. Garlic should soften and turn fragrant.

  If it burns, it turns bitter. Keep the heat moderate for that step.

• Not salting the sides. Season your veggies and carbs so the whole meal tastes balanced, not just the sauce.

Alternatives

• Dairy-free: Use full-fat coconut milk instead of yogurt and skip Parmesan. Add a squeeze of lemon and extra herbs to brighten.

  A teaspoon of nutritional yeast can add savory depth.

• Lower fat: Use 2% Greek yogurt and reduce butter to 1 teaspoon. Keep Parmesan but measure it—flavor goes a long way.
• Higher calories for bulking: Use chicken thighs, add an extra tablespoon of olive oil, and serve with whole wheat pasta or creamy mashed potatoes.
• Different proteins: Try turkey cutlets, pork tenderloin medallions, or firm tofu. For tofu, press well, sear until golden, then simmer briefly in the sauce.
• Flavor twist: Add crushed red pepper for heat, smoked paprika for depth, or a handful of spinach at the end for greens.
• Gluten-free: This recipe is naturally gluten-free if you use gluten-free broth.

  Serve with rice, quinoa, or potatoes.

FAQ

Can I use pre-cooked chicken?

Yes. Warm sliced rotisserie chicken in the sauce for 2–3 minutes on low. Don’t simmer too long or it can dry out.

Season the sauce a touch more since rotisserie chicken varies in salt.

What if the sauce splits?

Take it off the heat and whisk in a splash of warm broth or milk. Usually it comes back together. To prevent splitting, temper the yogurt and keep the heat low after adding it.

How can I make this spicier?

Add 1/2–1 teaspoon red pepper flakes with the garlic, or a teaspoon of hot sauce at the end.

You can also use smoked hot paprika instead of sweet.

What’s the best veggie to pair with it?

Broccoli, green beans, or asparagus hold up well to reheating. They keep their texture and don’t get mushy as quickly as zucchini or spinach.

Can I cook it in the oven?

Yes. Sear the chicken, then bake at 400°F (205°C) for 8–12 minutes to finish.

Make the sauce on the stovetop and combine at the end. This is helpful when doubling the recipe.

How many servings does this make?

Plan on 4–5 servings. If you’re tracking macros, weigh your cooked chicken and divide by the number of containers to keep portions consistent.

Can I freeze it?

You can freeze the chicken and sauce, but dairy sauces can separate after thawing.

For best results, freeze the chicken with broth, then stir in fresh yogurt and Parmesan after reheating.

Is there a yogurt-free creamy option?

Use light cream or half-and-half instead. Simmer gently until the sauce thickens, then add Parmesan and lemon.

Wrapping Up

High Protein Creamy Garlic Chicken Meal Prep is a reliable, tasty way to stock your fridge. It checks the boxes for protein, flavor, and convenience without complicated steps.

Make it your own with different sides or herbs, and you’ll have a week’s worth of meals that you actually look forward to eating. Simple, comforting, and satisfying—that’s the goal, and this delivers.